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In this episode, I break down how to run a sub-6 minute mile—even if you’re not a “runner.” This framework is built for the well-rounded athlete: strong in the gym, fast on the track, and still fitting training into a busy life. I’ve used this exact system to hit sub-6 consistently, and I’ve coached countless others to do the same, all without training for hours a day.

💡 Key Takeaways:

• You don’t need marathon-level mileage—just smart, targeted conditioning.
• Use the three energy systems: Gain (short bursts), Pain (intense efforts), and Sustain (longer intervals).
• Interval training is the fastest way to improve mile time when you’re limited on time.
• Consistency across intervals matters more than volume—stop when your performance drops.
• Combine this with bodyweight strength work (like my pull-up program) for a complete, efficient system.

📌 Example Protocols:

• Gain: 30s on, 90s off — start with 5 intervals, build up while maintaining consistency.
• Pain: 2m on, 4m off — very hard efforts, 5–10 intervals max.
• Sustain: 5m on, 5m off — 3–5 intervals at aerobic threshold or Zone 2.

⏱️ Chapters:

• 00:00 Who This Is For (Well-Rounded Athletes)
• 01:05 Why a Sub-6 Mile Matters
• 02:00 The Simplicity of Energy System Training
• 03:15 Gain Workouts (Explosiveness & Power)
• 04:30 Pain Workouts (The Hard Stuff No One Trains)
• 06:00 Sustain Workouts (Aerobic & Threshold)
• 07:25 Putting It All Together in a Week
• 08:20 Why Fitness Fuels Every Part of Life

Connect with me: Instagram: https://www.instagram.com/jerred.moon/ My site: https://better.biz Get my book: https://bit.ly/killingcomfort

#sub6mile #intervaltraining #conditioning #wellroundedathlete #tryharder